While this may come as a surprise, it is possible to eat lots of different foods, but still he under-nourished. The combination of ingredients is what matters, that is following a well-balanced, nutritious, and healthy diet.
The basic components of a healthy diet include water, vitamins, minerals, fat (aim for 20% to 35% fat daily), carbohydrates (50% to 60% of your calorific intake should come from carbs), and protein, (utilized as an alternative source of energy when carbohydrate and fat levels are low).
Signs You have a Nutritional Deficiency
- Your nails
White spots are often associated with zinc deficiency, but this isn’t entirely true. It indicates that the nail has undergone some type of trauma or an injury. But, if the nail is curved inwards or thin, the chances are you are iron deficient.
- Leg cramps
Cramps in the legs and calves are often a sign of potassium deficiency. If you are physically active, you lose fluids and electrolytes through perspiration. To address this issue, drink plenty of water and eat potassium-rich foods like spinach, grapefruit, and broccoli.
- Numbness in Hands and Feet
Numbness in the hands or feet can indicate a deficiency of B vitamins, particularly B6 and B12. This happens because low levels of B vitamins affect nerve endings in the skin. To address this deficiency, eat lots of dark leafy veggies and lean protein foods like poultry and legumes.
- Fatigue and lack of energy
Fatigue can be brought about through being under stress, but iron deficiency is also a common cause of this problem. As for low energy levels, deficiency in magnesium, potassium and vitamins B1, B3, B11, B12, C, D are often the culprits.
- Poor immune system function
If your immune system is weak and you frequently feel under the weather, the chances are you are deficient in vitamin A, C, and E or in minerals like zinc, magnesium, and selenium.
- Skin inflammation
Red or white bumps in the skin that usually appear on the arms, faces, and thighs indicate low vitamin A levels. Vitamin A helps the pores to shed dead skin cells, which may lead to clogging and growth of acne if left in place. To replenish your vitamin A levels, eat plenty of colorful veggies, such as sweet potatoes and carrots as well as dark green leafy veggies.
- Feelings of anxiety and/or depression
Lack of vitamins like B6, B12, C and D and minerals like selenium, iron, and calcium can lead to feelings of depression and anxiety.